Protein Intake Calculator
Find how much protein to eat each day based on your weight and activity, from general health to building muscle.
Work out how much protein to eat a day for your body weight and goal, from general health to building muscle. This protein intake calculator gives a daily gram range and a sensible target, whether you want to maintain, stay active or gain muscle.
Read the guide: How Much Protein Do You Really Need?Your details
Daily protein
90–120 g
Active / exercising
- A good middle target
- 105 g
- Per meal (4 meals)
- ~26 g
Protein needs vary with age, training and health. Those with kidney conditions should seek medical advice. Informational only, not medical advice.
How it works
- 1
Enter your weight
Add your body weight in metric or imperial.
- 2
Pick your goal
Choose general health, active, building muscle or athlete.
- 3
See your range
View a daily protein range and a sensible target.
Instant & 100% private — nothing is uploaded
Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.
Frequently asked questions
- How much protein do I need?
- General health needs around 0.8 g per kg of body weight. Active people and those building muscle benefit from roughly 1.6 to 2.2 g per kg, spread across the day.
- Can I eat too much protein?
- For healthy people, moderately high protein is safe. Those with kidney disease should follow medical advice, as their needs differ.
- Should I spread protein across the day?
- Yes, it helps. Splitting your protein across three or four meals of roughly 20 to 40 grams each supports muscle repair better than loading it all into one meal.
Important
These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.
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